REASONS TO BE ACTIVEFeel More EnergizedEngaging in physical act iv i ty di lates your blood vessels which in turn causes increased blood f lowand oxygen to your muscles .  This combined with a temporary spike to your metabol ic rate, causesyou to feel more energized.

Manage StressExercise increases the hormone epinephrine, aka adrenal ine.   Epinephrine is responsible forincreased blood f low which increases oxygen to the brain .   You feel more alert .

Decreases Risk of IllnessExercise increases and improves the circulat ion of white blood cel ls .   White blood cel ls are whatfend off harmful bacter ia that may can lead to i l lness .

Keeps You FocusedRegular exercise and healthy eat ing improve blood f low and help to keep your hormones atopt imum levels which increases your abi l i ty to concentrate.

Improved Cardiovascular EnduranceYour cardiovascular and circulatory systems become more eff ic ient with regular physicalact iv i ty .  This not only strengthens your heart muscle , i t also improves your blood’s oxygencarrying capacity which betters your breathing and muscular contract ions.

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Better SleepMost adults should aim to get between seven and nine hours of qual i ty s leep eachnight because lack of s leep has been l inked to high blood pressure, increased stress,and irregular heartbeat . By exercis ing for the recommended 150 minutes a week, yourbody wi l l get t i red, making i t easier for you to s leep at night .

Mood BoosterDue to the f lood of endorphins, working out can l i teral ly make us giddy. Just20 minutes of exercise can boost your mood for 12 hours . Cardio andstrength training can both give you a l i f t , and 30-60 minutes of exercisethree to f ive days a week is opt imal for mood benefits .

I N C R EA S E S YOUR F L E X I B I L I T Y

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Regular stretching can help increase your flexibility, which is crucial for your overall health. Not only can

improved flexibility help you to perform everyday activities with relative ease, but it can also help delay the

reduced mobility that can come with aging.

I N C R EA S E S YOUR RANGE O F MOT I ON

Being able to move a joint through its full range of motion gives you more freedom of movement. Stretching

on a regular basis can help increase your range of motion.

I M P ROV E S YOUR P E R FORMANC E

Performing dynamic stretches prior to physical activities has been shown to help prepare your muscles for the

activity. It may also help improve your performance in an athletic event or exercise.

I N C R EA S E S B LOOD F L OW T O MUSC L E S

Performing stretches on a regular basis may improve your circulation. Improved circulation increases blood

flow to your muscles, which can shorten your recovery time and reduce muscle soreness (also known as

delayed onset muscle soreness or DOMS).

I M P ROV E S PO S T UR E & BACK PA I N

Muscle imbalances are common and can lead to poor posture. Tight muscles can lead to a decrease in your

range of motion. When this happens, you increase the likelihood of straining the muscles in your back.

Stretching can help heal an existing back injury by stretching the muscles. A regular stretching routine can

also help prevent future back pain by strengthening your back muscles and reducing your risk for muscle

strain.

GR EA T F OR S T R E S S R E L I E F

When you’re experiencing stress, there’s a good chance your muscles are tense. That’s because your muscles

tend to tighten up in response to physical and emotional stress. Focus on areas of your body where you tend to

hold your stress, such as your neck, shoulders, and upper back.

CA LM YOUR M IND

Participating in a regular stretching program not only helps increase your flexibility, but it can also calm your

mind. While you stretch, focus on mindfulness and meditation exercises, which give your mind a mental break.

DECR EA S E S T EN S I ON HEADACHE S

Tension and stress headaches can interfere with your daily life. In addition to a proper diet, adequate

hydration, and plenty of rest, stretching may help reduce the tension you feel from headaches.

BENEFITS OF

STRETCHING

Rise, shine & stretch. Before you start your regular morningroutine, do some gentle stretches or yoga. Take the scenic route. You'll sneak in more exercise if youride your bike instead of driving; take the stairs instead ofthe elevator; park further away in the parking lot or if you getoff the bus a stop earlier, you'll walk the extra distance.Deskercise. Sitting at a desk doesn't mean you have to sitstill. Be sure to stretch and do desk exercises throughout theday.Move on your lunch hour. Rather than taking a lunch at yourdesk, use your lunch time to go to walk around, exercise, andstretch.Take advantage of stationary time. Whenever you're waitingin line or hanging around waiting for public transportation,use it as an opportunity to move your body. Flex yourabdominal muscles, or do some squats, leg lifts, orstretches.Walk the dog. Power-walk or jog with your dog. Not only willyou squeeze in more exercise, but your pooch will enjoy theextra walking time too.Workout around the house. Doing housework can be a greatway to burn more calories. Move vigorously through yourhouse as you vacuum, sweep, dust, and scrub. Wash cars byhand and landscape your yard. Get fit with friends. When a friend suggests getting together,don’t always default to the usual dinner, drinks, or moviedate. Propose something active like a game of tennis or golf,or go out dancing or to a yoga class together.Take advantage of technology. Exercise while watching TVand set reminders on Your phone to get up and move.Additionally, block out fitness time slots in your calendar andset digital reminders so you observe them.

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Adding Physical Activityto Your Day

Regular exercise has so many benefits. It can help ward offhealth problems like heart disease and high blood pressure,boost your mood and relieve stress, increase your energy, andeven help you sleep better. It is recommended that adults get aminimum of 150 minutes of moderate intensity exercise a week.

Wellness Council of Arizonacontact@welcoaz.org (520) 293-3369

Calories BurnedDuring ExerciseCalories burned during exercise are affected by body weight, theintensity of the workout, conditioning level, and metabolism. Caloriesburned during one half-hour are listed below for the example bodyweights of 125, 155, and 185 pounds.

Activities (30 Minutes)

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Aerobics, High ImpactAuto RepairBasketballBicycling: 14-15.9 mphBowlingBoxing: SparringCircuit TrainingCookingFootball: touch, flagGardening: generalGolf, with CartGrocery ShoppingHeavy CleaningHiking, cross-countryKayakingLight Office WorkMowing LawnPainting / Indoor RemodelingPlaying with KidsRock ClimbingRowing: Stationary, ModerateRunning: 6 mph (10 min/mi)Softball, generalStair Step MachineStretching, Hatha YogaSwimmingTennisVolleyballWalk, 4 mph (15 min/mi)Weight Lifting

300902403009027024075240135105105135180150451651351202402103001501801203002109013590

3721122983721123352989329816713013016722318656205167149298260370186223149372260112167112

44413335544413340035511131120015515520026622267244200178355311444222266178444311133200133

125 lbs 155 lbs 185 lbs